l*****g
发帖数: 75 | 1 怎么练习胳膊？
练习二头肌我只会做 Preacher Curl，
Dumbbell Bicep Curl 就是举哑铃
练习三头肌我只Seated Triceps Press和向下拽绳子。
都是5X5，但是每周只练习一次而已。
当然我也做卧推。
胳膊肌肉有进步，但是不明显。
请问我该怎样做？ | s***r
发帖数: 358 | 2 I don't have huge arms, but I do train biceps once a week to keep my elbows
healthy. Here is what I do with biceps:
- 3 sets of alternate DB curls immediately followed with 30+ reps of 45lb
straight/EZ bar curls
- 3 sets of weighted chin-ups for as many reps as possible
These will be done on two different training days.
As for triceps, there are many different ways to train them, rope tricep
push-downs, JM press, floor press, close grip bench press etc. I normally
rotate these in and out at different phases of my training cycle.
Since you are trying to work the muscle, you may want to stay in a higher
rep range such as 8-15.
Training specifics aside, you will also need to eat more CLEAN foods for the
muscle to grow. Be patient and persistent, your arm will grow.
Good luck! | G********1
发帖数: 1341 | 3 听说练二头用器械比较好。Free weight 都有 Regressive Loading，就是肌肉最大收
缩时，由于角度问题抗力变小。
仅供参考 |
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